Why should you eat oats regularly?

Oats are whole grains that come in many forms such as whole, rolled or instant powder. Eating about 1/2 cup (40 g) of dry oats per day can provide many health benefits.

Nutritional information

One cup (81 g) of raw oats provides:

• Drop: 307

• Water: 8.7 g

• Protein: 10,7 g

• Carb: 54,8 g

• Sugar: 0.8 g

• Fiber: 8.1 g

• Fat: 5.3 g

Carbs, starch: Carbs make up about 66% of the dry weight of oats, of which about 11% is fiber and most of the remainder is starch. Oats contain very little sugar, only about 1% comes from sucrose. Starch in oats has different characteristics than many other grains, with a higher ability to bind water, creating viscosity. These types of starch include fast-digesting starch, slow-digesting starch, and resistant starch.

Fiber: Most of the fiber in oats is soluble fiber, mainly beta glucan. Oats provide more soluble fiber than other grains, helping with slower digestion, increasing feelings of fullness and suppressing appetite.

Protein: Oats are a good source of quality protein, accounting for 11-17% of dry weight, higher than most other grains. Avenin is the main protein in oats, accounting for 80% of the total amount, not found in any other cereal.

Vitamins and minerals: Oats are rich in many vitamins and minerals including manganese, phosphorus, copper, vitamin B1, iron, selenium, magnesium, zinc,

Other plant compounds: Whole oats are rich in antioxidants that can provide many health benefits. These include avenathramides, ferulic acid, and phytic acid, which reduce arterial inflammation and regulate blood pressure.

Benefit

In addition to reducing blood pressure and reducing the risk of obesity, eating this grain regularly has the following main benefits.

Reduce cholesterol

Eating oats can help lower cholesterol thanks to its beta-glucan content. Once in the intestines, beta-glucan binds to cholesterol-containing bile acids secreted by the liver to aid digestion. Instead of being reabsorbed, these bile acids are carried to the intestines and excreted, thereby contributing to lowering blood cholesterol levels.

Preventing type 2 diabetes

Type 2 diabetes is characterized by abnormal regulation of blood sugar levels, often due to reduced sensitivity to the hormone insulin. Beta glucan is a soluble fiber from oats that is beneficial for blood sugar control. They regulate both glucose and insulin responses after carbohydrate-rich meals.

Supports weight loss

Satiety plays an important role in energy balance, helps control food intake and is associated with the risk of obesity and type 2 diabetes. Soluble fiber such as beta-glucan can increase feelings of fullness by slowing gastric emptying and stimulating satiety hormones. Thanks to being low in calories and rich in fiber and beneficial nutrients, oats are a suitable choice for a weight loss diet.

Oats are naturally gluten-free but do have a similar protein called avenin. Most people with celiac disease can tolerate whole oats in moderate amounts. However, oats are susceptible to gluten cross-contamination during growing and processing. Therefore, people with gluten intolerance should only choose oat products that say “gluten-free” on the packaging.